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Motivation

What does it really takes to lose weight?

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Our weight now is the result of our health, it´s the results of unhealthy habits and routines for almost all our life.

If you´re here probably it´s because you´ve tried to lose weight before and you´ve failed over and over. Don´t feel bad, it´s not your fault, but the choice to change that is yours so if you want to get to your desire weight once and for all there are some points you need to know and the first one is it will take time and the beginning will be hard. It took years to be where you are now so it will take some time to get to your goal, it may be 4 to 6 months or maybe 10 months, maybe 12 or more it all depends where you are now.

You need to put the time in, how much time you dedicate to your weight loss journey depends of how discipline you are, some of us are so discipline and get so into it that we make sure we have everything we need so that we don´t make any wrong choice. You need some time to exercise every day and if you are disciplined you may want to prepare your meals and that takes time too. You may not have time to prepares meals for a complete week this is why fasting is a great strategy because you only have 2 meals and if you can keep your diet as simple as possible for 5 or 6 days it gets a lot easier and you spend less time preparing your meals. For exercise you need to do resistance training 4 to 5 days a week, those routines take about 45 minutes and you also need to find ways to stay active throughout the day, the way to do it is by walking during phone calls or schedule 15 minutes after dinner and go for a walk.

Nothing worth having is easy, the strategies are simple, but you need to put in the work. When you´re exercising you need to give your all, you won´t get the best results if you only show up or if you don´t put all the intensity and effort in. You need to make all exercise challenging because that what tells your body to change, to get stronger, to build muscle, to get leaner. The same goes for the diet part, if you´re not all in and you have cheat meals or you eat more you won´t get the best results possible, you need to make the decision and commitment to improve your body, your health and your life and go all in, there´s no reason to do everything as best as you can one or two days and then lose all that progress in one day of binge eating and skipping your exercise routine.

What are you willing to sacrifice to achieve your goal? I´ve said before that weight loss is simple but it requires some sacrifices and that´s what makes it hard, most of us are so lazy, we want instant results without effort, we want to lose weight with the less work possible. Sadly this is not possible, from my experience the most difficult part is the diet because you need to eliminate completely all those foods you love, those highly processed foods from fast foods pizza, burgers, donuts, soda, fruit juice, cereal, waffles, etc. for a period of time. The problem is the addiction all this foods create and to break that addiction going to a really strict diet is the best option because after some days your cravings and hunger stop you also feel more motivated and with more energy. You´ll get to a point where you can enjoy your favorite meals, snacks or desserts every now and then.

If you do want to lose weight and keep it off while improving your health and the way you feel you need to focus on your target and be able to delay gratification, let go that instant gratification, that sense of feeling good now, sacrifice a small reward that will make you feel good now for a short period of time for a bigger reward that will make you way better for a longer period of time.

We´ve all been living a very sedentary life full of unhealthy habits and routines so the moment you start making changes to reach your weight loss you´ll go through a lot of up and downs, we have a bad relationship with food that needs to be broken, the unhealthy foods we´ve eaten almost out entire life cause addiction plus we´re going through mental and emotional stuff that makes it really hard to stay on track, these are the reasons why you keep overeating and eating those unhealthy foods you know you´re not supposed to eat. To end this as fast as possible you need to focus on improving your hormones and metabolism and this means following a strict diet plan for a period of time, but you´ll be eating foods you like and keep you full to make a little easier for you to stay on track.

Let us know by leaving a comment down below and on Twitter how many times have you tried to lose weight before and what was the hardest part to stick to?

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

With so many weight loss programs why obesity is still a huge problem?

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If you´re trying to lose weight and you´ve searched the internet you may have found so many different programs from brands or fitness experts like Weight Watchers, Beach Body and many more. All of them claiming to be the best weight loss programs that will give you results a lot faster. If all this program work why obesity and overweight is still a huge problem?

There are several reasons why, first we need to mention that this programs focus on giving you results fast which create a lot of problems on the long term and it´s hard and almost impossible to maintain your results.

Here we need to talk about diet and exercise which almost all weight loss programs come with a plan for each. Lets start with diet. Most of us have an idea of what a weight loss diet should be, veggies or salads, some boiled rice and a small portion of lean protein like chicken, you can have small portions of fruit, maybe some oatmeal. The important point is that you count calories or points and don´t exceed certain amount. The problem with this is that your body needs certain nutrients to function as best as possible, this nutrients include fatty-acids, amino-acids, vitamins and minerals. If you only focus on calories you´re not considering nutrients and you may be deficient in some nutrients and they can make your weight loss harder, the worse problem with this calorie strategy is that they create the programs based on the most famous advice we all know “eat less – move more”. I´m sure you´ve tried it before and you failed, and there´s a reason for that and it´s not your fault.

Sustainable weight loss is not about eating less and moving more, it´s about hormones and metabolism, this diets created to help you lose as much weight as possible by focusing on calories where you need to eat really small meals do more harm to your body, they impact your metabolism in a negative way and don’t consider the hormones this leads to yo-yo dieting because the moment you stop the diet you start gaining the weight back. For some of us it may take more time to gain back the weight for some less but in a couple of years we gained all the weight back and more.

Now lets talk about exercise, most programs focus on a lot of cardio whether it´s long sessions of steady state or some HIIT routines that are like hell. I´ve mentioned before on other posts that cardio is not the best way to lose fat, it´s beneficial and can help you achieve your goals faster if you do it correctly which is not what those programs do. Too much cardio lead to muscle loss and makes it harder to lose weight because of the adaptation and the signal it sends.

I mentioned in other post that cardio and resistance send different signals to your body (click here to read that post), cardio tells your body to be more efficient at that activity, with cardio you improve your endurance and for that muscle mass is not needed it can actually block your progress so you start losing body mass because you don´t need it for that activity and every time you need to do more and more cardio just to maintain your weight otherwise you start gaining it back.

Those weight loss programs put together the most common strategies to lose weight fast without considering your health and long term success. Yes, if you eat less and move more you´ll lose weight with any program, the problem comes later when you get off the diet, it only takes some months or years until you regain the weight.

The biggest mistake is this: It´s not about losing weight fast, it´s about losing weight at a sustainable pace that gives you the freedom you need while developing the habits needed to make that weight loss sustainable. The only way to do this is by focusing on hormones and metabolism, when you start following strategies so that your hormones and metabolism work efficiently, hunger and cravings start to decrease and you feel less tired, you start feeling more energy, more motivated and is easier to follow a diet, with time you see that you can still enjoy your favorite dishes, desserts and snacks and you find yourself making healthier and better choices 80% to 90% of the time without effort. So you enjoy life a lot more. This is the place you want to get. This is our goal to help you get to that place.

Let us know by leaving a comment below and on Twitter if you´ve tried to lose weight before and which diet or program were you following? Also let us know why you stopped the program.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

Why you need to focus on improving your health if you want to lose weight.

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How many times have you tried to lose weight before? Did you achieve your goal? Did you get the results you were expecting? Were you able to maintain your results or did you gain all the weight back?

Since weight loss is a very common goal for multiple reasons, whether it´s health issues or insecurities then you can find so many different weight loss programs, fitness experts and gurus each of them claiming that their program is the best one but, unfortunately they work with the same strategy “eat less – move more” for them it´s all about calories “calories in – calories out” and they make sure that you get results if you follow this strategy.

We can´t deny that any weight loss program that reduce calories by making you eat less and that increase physical activity will give you results as long as you´re following the program, the problem is that all this programs are not sustainable and when you stop following them it only takes weeks and months to start gaining the weight back and in a couple of years you´ve gained all the weight back and even more.

Weight loss is not as simple as eat less and move more, there are reasons why you are not able to lose weight and keep it off, there are reasons why you keep over eating and you can´t stop the cravings, your weight is a result or symptom that there´s something going wrong in your body, your weight is not only the result of eating more and moving less, it´s the result of hormones and metabolism not working properly.

Hormones like leptin, ghrelin, insulin, cortisol they all play a huge role on maintaining your levels of hunger, on fat burning or storing fat and your metabolism also plays a huge role on all the chemical process going on. All systems and hormones in your body need to be working properly and in harmony. The way to do this is by improving your health, we can say that your weight is the result of health issues, some systems and hormones in your body are not working properly and they´re not working in harmony, they´re out of balance even if you don´t feel sick or you don´t have any chronic or severe health problem.

When you focus on improving your health first then weight loss becomes really simple, easy, enjoyable and sustainable. If your body is healthy and working efficiently then it gets really simple to lose weight and maintain a healthy weight considering body composition. When all hormones and metabolism are working properly and in harmony they´re all doing their job you don´t need to focus on losing weight, you don´t need to force your body by following strict low calorie diets and add more stress doing crazy exercise routines.

There´s no reason to want to lose weight as fast as possible while having other health issues that won´t let us enjoy our life as much as possible and it doesn´t make sense if we think about our weight as a result of our health. Health always comes first, and the weight loss and sustainable healthy weight will follow.

The reason health comes first is because to lose weight you do need to eat less and move more and the only way you´ll be able to eat less is when all hormones and metabolism are working properly and in harmony so you don´t feel hungry all the time, you feel satisfied when you eat, and your levels of satiety and hunger are balanced.

The steps you need to take to improve your health also improve your hormones and metabolism making sure they all work properly and in harmony and you´ll start losing weight so even when there are some changes you need to do and develop good healthy habits those changes will benefit you in so many ways. You´ll be improving your health and losing weight at the same time. It´s hard to develop good healthy habits, the beginning and middle part of the journey are tough but once you get through the first weeks you´ll find it easier and easier.

There are certain habits and changes you need to make to improve your health and lose weight once and for all and there are some steps you can follow to make it easier to develop the habits you need. We´re going to talk about this on future posts, but if there´s something you want to know more about or you have any doubts and questions leave them down below and on Twitter, we´ll be glad to read from you and help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

How to get back on track on your weight loss journey

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Were you following a weight loss program or diet and for some reason you got out of track and now you don´t know how to get back on track?

If you´re going through this hard phase of your weight loss journey the first step you need to take is know that you´re not alone, this is normal it happens to almost everyone of us. We start our journey so motivated and then life gets in the way and something happens that make us take the wrong decision, we skip a workout, we eat some unhealthy food, we overeat and the worst part of all this is we feel guilty and like a failure which is the worst thing we can do.

You are human and you´re not perfect, accepting that you´re going to make mistakes but you can move on immediately is the best you can do. The weight loss journey is not an easy one because of all the mental and emotional stuff you go through some days will be incredible and you´ll find it easier to exercise and to stick to your diet but you´ll also have days when you don´t feel like exercising and chances are you skip your work out that day, you may have a lot of cravings and you end giving in to them, maybe you over eat. All this is part of the journey, we all go through good days and bad days, what we do on those bad days is what makes the difference.

If you´ve made a wrong choices by skipping exercise today or you ate something unhealthy you were not supposed to have or if you over ate on your last meal here are some steps you can follow:

1.- Stop negative self-talk.- If you made a wrong choices and you feel guilty and blame yourself stop doing it. Stop feeling guilty, stop blaming yourself, stop saying that you don´t deserve it all that negative self-talk will lead to more wrong choices and will keep you in a negative cycle that is hard to stop.

2.- Accept that you made a wrong choice and move on, do not give it more attention, time and energy just accept it and move on, think about your next choice whether it´s your next meal or exercise routine think about giving the best.

This 2 steps can be helpful if you´ve just made one wrong choice and you are confused and overwhelmed, you have mixed emotions but you´re still on the right track, you haven´t given up completely so at this point you just need to accept that mistake and move think on your next choice and keep your eyes on your ultimate goal.

If you have given up the program completely and you´re thinking about the best strategy to get back on track here are some steps that can help you:

1.- Analyze your program.- Take some time to analyze and think if your program or diet you´re following is right for you. There are so many weight loss programs and diets based on counting calories or points and exercising to make sure that you eat less and move more, those programs will give you results in the short term but will do more harm to your body and you´ll get to a point where it´s impossible to stick to it.

2.- Take it one step at a time.- If you´ve been eating unhealthy foods and a sedentary lifestyle for the past years it will be hard to change your diet completely and start any weight loss program. Instead focus on small changes you can do daily and be consistent with them.

3.- Do not get obsessed with it.- Getting obsessed with losing weight can have a negative impact on your results, it increases stress which makes it harder to lose weight.

The best thing you can do is make sure you have the right program for you, this program needs to focus on improving your health, making sure that your hormones and metabolism work properly and that you don´t feel hungry and tired all the time so that you do have the energy to exercise and you can eat less. You need to make sure that your diet is simple and flexible so that it is sustainable and your exercise or workout routine is an activity you like or enjoy also to make it sustainable.

If there´s something you´re struggling with on your weight loss journey let us know by leaving a comment down below and on Twitter, we´ll be glad to help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

3 simple steps to start your weight loss journey.

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Since obesity and overweight are increasing it´s clear for me that we´re doing something wrong. There are so many different weight loss programs and diets out there but the obesity epidemic just keep climbing and there are more people struggling with their weight and also the emotional and mental impact.

Lets ne honest, most fitness experts and gurus sell you their weight loss program claiming that it´s the best you´ll find in the entire world, the one that gives you the best results, the fitness industry sells you magic powders and pills for weight loss claiming that those do miracles and will help you achieve that lean and sexy physique you want without too much effort from your part. Just take this powder or this pill and you´ll lose weight while you can eat all the snacks and unhealthy meals you want and you don´t need to exercise. To make everything worse some of these supplements can have a negative impact on your health on the long run. Unfortunately, I need to tell you that all this are lies. There are some supplements that are effective but are focused on maintaining optimal health and we´ll talk about them on a future post.

The fitness industry keep doing everything as harder as possible and over complicating things to make you believe that you need to buy those weight loss programs and you need to buy the supplements. Weight loss is simple, even when I´ve mentioned that it is more complicated than just “eat less – move more” or “calories in – calories out” when you understand the basics of how things work you´ll see that it´s actually simple.

To prove that weight loss is simple and that you don´t need to buy any weight loss program or weight loss supplement here are 3 simple steps you can start following today and if you stick to them you´ll get results in a couple of weeks:

1.- Avoid all highly processed foods that contain unhealthy seed oils and added sugars.- Many people on the industry talk about sugar but unhealthy seed oils are also a huge problem and most processed foods contain seeds oils like canola, sunflower, etc; (we´ll talk about them in a future post). All this unhealthy oils are harmful for our body so make sure you´re avoiding them. Also make sure you avoid sugar this means you need to read labels and pay close attention to the ingredients part.

2.- Go for a 15 minute walk in the morning before breakfast and a 15 minute walk at night.- Increasing physical activity is a great way to improve your health, to feel better and to help you lose weight (considering you´re eating less).

3.- Do some bodyweight exercises.- At any time of the day do 10 squats, 10 push ups and 10 crunches. If you can´t do 10 then do 5, if you can´t do normal squats or push ups then do an easier variation (here´s an easier variation you can start with).

Our goal with this 3 simple steps is to start improving your health so that your hormones and metabolism start working properly and in harmony and to keep you moving. We´ve mentioned that weight loss is not only about eating less and moving more, you need to make sure that your body is working properly by avoiding foods and ingredients that disrupt the optimal function and that you give your body the right message through exercise, and to this you add the eat less and move more.

You need to be eating less of the right foods and doing the right type of exercise if you want to make your results sustainable in a simple and enjoyable way. Give this 3 steps a try for a couple of weeks and let us know what happen, share your results down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

Why the most common weight loss advice doesn´t work.

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You´ve been trying to lose weight in several occasions, you´ve searched and asked for the best workout program and diet to achieve your goal and everyone gives you the same advice: “eat less – move more” even when they don’t say it in this direct way you need to follow strict low calorie diets and do long and boring sessions of cardio or do short but intense sessions of HIIT.

You follow this advice even when it´s so hard for you to stop eating because you feel hungry all the time and you exercise even when you feel tired and your body hurts. You do everything as best as you can, but you don´t get the results you were expecting and if you get some results you gain all the weight back in a couple of months or years. You end up feeling disappointed, overwhelmed, and confused.

Most weight loss programs follow this most common advice “eat less – move more” they just focus on the calories in vs calories out strategy and even when this has it´s part on the weight loss formula it´s incomplete and it´s not the most important point to consider at the beginning.

It´s rude and disrespectful from my part to tell you that you just need to eat less and do more physical activity because you do know that. You do understand that you are making the wrong food choices, you know you are eating unhealthy foods and you know you need to exercise, but you can´t stop over eating, you can´t stop eating unhealthy foods and you can´t get up and exercise. You feel hungry all the time, you feel tired, you feel sad, depressed, your body hurts.

Weight loss is not only about calories, it´s about hormones and metabolism this is why the “eat less – move more” advice doesn´t work. If your body is not working properly you won´t be able to eat less and move more. You need to focus on fixing all the problems with your hormones and metabolism first so that you are able to eat a little less and do more physical activity to lose weight and make that weight loss sustainable in an enjoyable way. You also need to have the freedom to enjoy life.

Any program that only focuses on tracking or counting calories or points will work for a short period of time until you burn out, until you get tired or tracking all calories and points and you stop doing the program and it will take a couple of weeks and months to gain all the weight back. If you don´t improve your health and make sure that your hormones and metabolism are working properly you won´t be able to lose weight and keep it off.

So as you can see, weight loss is not as simple as “eat less – move more”, it will take you some time to understand everything that is going on in your body and how every choice you make whether it´s diet, exercise, sleep, stress affects positively or negatively your weight. Your hormones and metabolism need to be working properly and in harmony so that you can lose weight and keep it off and to get them working together you need to develop the right habits for sleep, stress, exercise and diet. When all this works together then weight loss becomes effortless.

The eat less – move more advice based on calories is only a quick fix that will give you results as long as you stick to the program but it has another negative aspect, it doesn´t focus on your health, the more time you stick with any of this programs the more damage you do to your body by losing muscle mass, you make more harm to your metabolism because since those only consider calories you can eat unhealthy foods like seed oils and all this makes it harder and harder for you to keep losing weight and to keep it off. So when you stop it your metabolism is more damaged and it´s easier to pack on the pounds.

There are so many points we need to talk about regarding to weight loss and we´ll be sharing a lot more information on this site, but if there´s something you want to know, if you have any doubt or questions leave them below and on Twitter, we´ll be glad to read from you and help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

The emotional impact of a weight loss journey

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How many times have you tried to lose weight? Did you get the results you were expecting? Did you gain all the weight back?

The most important point about weight loss that nobody talks about is the mental and emotional impact of losing weight. You need to go through a long journey and that journey is full of ups and downs, you will have some amazing days but you´ll also have bad days and those bad days when you feel tired, when you feel hungry and it´s harder to exercise and be mentally strong to ignore the cravings and hunger are the ones that will define your success.

Your emotions play a huge role on your weight, if you have weight to lose and you know that you´re over eating there´s a huge chance that the reason why you are over eating was caused by emotional experiences you lived years ago and you find comfort in food, foods makes you feel happy and forget about all the struggles of life and since you were eating unhealthy highly processed foods you became addicted to them. So now you´re dealing with your emotions and you are not mentally strong enough to ignore those thoughts that make you overeat and continue the negative cycle.

You may not be aware of exactly when all this began, you may not know how, when or what cause you to follow an unhealthy lifestyle but you have the choice to change that path so stop blaming yourself for what happened in the past and make the decision and commitment to change your life for the better.

When you start your weight loss journey by eating healthy foods and increasing physical activity all the emotions that lead you to an unhealthy life will start to appear, one of the reasons why you overeat is because of the unhealthy relationships you’ve created with food, it´s comfort food, it makes you feel good and it´s your way to cope with all the emotional part so here are some steps you can take to help you cope with your emotions without going to food:

1.- Write your feelings and thoughts.- Try to have a journal and a pen or pencil, or a journal close to you and every time you feel hungry, cravings or you feel like you need to eat something to forget all the struggles of life instead of going for food write down everything you´re thinking and feeling.

2.- Take a walk.- After writing down your thoughts and feelings get up and go for a walk, even if it´s 5 minutes it will have a positive impact.

3.- Drink water.- Instead of going for food have water with you and drink it.

4.- Realize that we all go through hard and difficult times, we all have good and bad moments but our perspective and how we deal with them is what makes all the difference. Do not let any bad or hard moment define your future, remember that things always get better.

5.- Set goals.- By setting clear goals you are being specific of what you want to achieve, those goals can be as simple as eating more healthy fats by making better choices, instead of cooking with unhealthy seed oils use extra virgin olive oil or coconut oil to cook. Instead of having 5 meals a day stay with just 3 meals breakfast, lunch and dinner.

The moment you start making better choices you´ll go through a period of time that is so hard because you can´t rely on food to cope with your emotions, you´ll have days where you do make all the right choices but other days you´ll give in and you´ll eat that cake, or chocolate, chips, donuts or rolls. Do not let that one bad decision become a whole day of wrong choices or a whole week, remember that we all make mistakes and we all give in to those cravings every now and then just realize and accept that you made a wrong choice and move on, focus on your next meal and make sure it´s a healthy one.

Do not let your emotions control you and your life, we´ll talk about this on other posts because it´s one of the most important parts, emotional eating and the addiction unhealthy foods create are the cause of your weight problem and the emotional part is the one we need to work on more. If you have any question or if there´s something you want to share with us leave your comments down below and on Twitter, we´ll be glad to read from you and help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Exercise

How to start exercising when you´re struggling with your weight

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If you have weight to lose, if you are overweight or obese I´m sure you´ve tried to lose weight before and I´m sure you´ve hear the most common advice: you just need to eat less and move more and I understand how hard it is to follow that advice. If it was that simple then you won´t be looking for strategies that do work.

In my opinion it is rude and disrespectful to even mention that advice, you do know that you need to eat less and you do know that you need to exercise, but I understand how hard it is to get up and exercise when your knees hurt, when your back hurts, all your body hurts, you feel tired and you can´t stand up for too long.

I´ve mentioned before that sustainable weight loss is not as easy as eat less – move more, that advice is just one piece of the puzzle, you also need to consider your metabolism and hormones, the reason why you feel tired and you can´t stop eating is because your body is not working properly so you need to fix that first so this means that you need to start your weight loss journey by changing you eating habits first, this will help you feel better so that you have more energy to exercise.

After following a healthy diet for a couple of weeks you can start exercising, at this point you may have lost some weight and you feel better, I´m not saying that you´ll feel amazing just after a couple of weeks of eating healthy but you´ll start feeling a little better and with more energy so that you can start getting up and do some physical activity.

The goal of increasing physical activity throughout the day and start exercising is to improve your health and to burn calories which will help you lose weight and you need to make this a daily habit so that you maintain optimal health and can maintain and even improve your weight loss results but, since you´ve been sedentary for years then you need to start small and build from that, even when you need to start small you do need to challenge yourself, here are 3 steps you can take today to start exercising:

1.- Go for a walk every morning.- Every morning before having breakfast go for a 10 minute walk. Starting your day with some physical activity gets you in the right mood to accomplish more things and keeps you on the right track.

2.- Go for a walk after dinner.- Every day right after dinner go for another 10 minute walk. The moment you stand up from the table go for a walk, do not sit on the couch or do any other thing, get up and walk.

3.- Do 10 squats and 10 push ups.- At any time during the day do 10 squats and 10 push ups, you do not need to do the normal versions, find easier versions of the exercises you can do, you can use a chair for the squats to help you so that you don´t go too low, place a chair behind you, stand up straight with your feet shoulder-with apart, slowly bend your knees and sit on the chair and stand up. For push ups you can use a wall, stand in front of a wall (facing the wall), place your hands at the level of your shoulders and slowly bend your elbows and lean your body towards the wall, then push back.

This 3 exercises are the best way to start exercising, there are 2 important points to consider, first you need to challenge yourself it does take effort and hard work to lose weight and keep it off so every time you need to make it more challenging, just make sure that you are challenging yourself enough to make your body change without injuring yourself. And second you need to do it every day, the only way to lose weight and keep it off is by developing healthy habits, this includes being consistent with your exercise. You can´t do your exercises one day and skip them 5 days, this won´t lead to results, it´s better to do 20 or 30 minutes of exercise every day than 4 hours on a single day and rest 5 days.

These 3 steps are the starting point, follow them for a couple of weeks and let us know how you feel by living a comment on Twitter. On future posts we´ll be sharing with you what you need to do once you´ve lost some weight and you can increase the activity. Remember that our goal is to help you develop the habit of daily exercise so if you have any doubt or question let us know, we´ll glad to help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

Keys to sustainable weight loss

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I´m sure you have tried to lose weight before and keep it off, how many times have you achieved your goal? Probably you´re still trying to lose that weight and keep it off once and for all, otherwise you won´t be reading this.

Let´s be honest, sustainable weight loss is based on good habits, you need to develop good healthy habits if you want to be able to lose weight and keep it off. I also need to mention that there´s not a quick fix or a magic pill or powder, it requires time and effort, but this does not mean that you need to suffer, you don´t need to spend hours exercising every day until you can´t move any more, it does not mean that you need to follow strict diets low in calories and you don´t like the food choices. You need to develop the right habits and for this you need to understand how things work.

We need to understand that your weight is the results of all systems of your body working efficiently or not. This includes hormones, metabolism, your appetite, they all need to work together in harmony and efficiently so that your body can use stored fat for energy. If your hormones, metabolism and appetite are not working properly  then it will be very hard for you to lose weight and even when you´ll be able to lose some of it following very restrictive diets and doing a lot of cardio you won´t be able to maintain those results. If your hormones, metabolism and appetite are working properly and in harmony then it´s easer to lose weight and keep it off.

Your goal is to improve your hormones, metabolism and appetite and make sure that they´re all working efficiently and in harmony so that your body can use body fat as energy and this leads to sustainable weight loss and keeping it off in an easy, effortless and enjoyable way. The way to do this is by doing the right type of exercise and eating the right foods. Not all exercise give your body the same message and not all food is created equal. This is why counting or tracking calories or points don´t work on the long term, you need to consider macronutrients and micronutrients first then find foods you enjoy eating so that you can stick to it for long periods of time. You need to find a type of exercise you love or at least enjoy doing so that you stick to it.

What you eat, how much you eat and when you eat all have an impact on your hormones, metabolism and appetite this is why you need to understand how food works and how your body use it and from there develop habits that help you improve your hormones, metabolism and appetite. By developing good habits considering all this information you improve your health while losing weight and you are able to maintain those results and keep making progress. Exercise also has an impact on hormones, metabolism and appetite so the type of exercise you do, the amount and the time of the day also play a role on weight loss.

As you can see weight loss is a lot more complex than “calories in and calories out” or “eat less – move more”. If you do want to lose the weight and keep it off you need to focus on improving the hormones, metabolism and appetite. You won´t be getting results as fast as you would want but in the long run it´s the best you can do. Weight loss is not a quick fix, looking for fast results without considering what´s really happening and the negative impact it will have on your body and health.

I do need to say that when you focus on improving your health by improving your hormones, metabolism and appetite, after a couple of weeks you´ll start getting results really quickly, you feel better with more energy, you are able to stick to the diet a lot easier, it´s easier for you to exercise because you don´t feel tired and when all this happen and you´re following a good diet and exercising the right way you´ll lose weight so you also look leaner, when you see your body changing physically and the way you feel you´re motivated to keep going.

If you´re trying to lose weight let us know what you think about this approach by leaving a comment on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Exercise

Best exercise for weight loss

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Weight loss is a long and hard journey, you feel tired all the time and your body hurts. Your knees hurt, your back hurts, you can´t stay standing up for more than a couple minutes at a time, you spend most of the time sitting on a couch or lying in bed. I can´t deny the fact that the first weeks are going to be tough but if you give this exercises a try and stick to them you will start feeling better every day.

Even when some types of exercise are better than others for weight loss the best exercise if the one you like and enjoy doing and the reason is this. To be able to lose weight and keep it off you need to develop healthy habits and one of those habits is exercise, you need to do some type of physical activity every day, so discipline and consistency is key and the only way to do it is by doing something you enjoy otherwise you´ll see it as something you are forced to do and at some point you will give up.

I mentioned in past posts that cardio is not the best option for weight loss, too much cardio can lead to muscle loss if you´re not doing resistance training and even when doing resistance training both types of exercises send different signals or messages to your body.

Getting stronger by doing bodyweight and compound exercises and increasing physical activity throughout the day like walking are the best tools to lose weight and maintain your results. Now knowing this information, you need to find out what you like and enjoy doing.

What I recommend is doing bodyweight exercises like push ups, squats, pull ups, leg raises, dips there are many reasons why this exercises are great and one of them is that you need a lot of strength to get to the most difficult variations of each and you need to lose weight to make it easier for you, also take a 10 to 15 minute walk first thing in the morning before breakfast and another 10 to 15 minute walk right after dinner, make those walks moderate intensity, make then challenging. The only way to see your body changing is by putting it through something it´s never been before, you need the right stimuli and with body weight exercises you´re giving the right stimuli to the muscles to get stronger and by walking you are burning some calories which combine with a healthy diet and eating less you´ll lose weight.

Doing one arm push ups or one arm chin ups or pistol squats look amazing, if you want to impress a guy or a girl this is the way to do it… well at least one way. You won´t see a lot of people doing harder versions of bodyweight exercises.

There´s a huge advantage to this workout, first it´s simple and you can do it almost everywhere, you don´t need expensive gym equipment or machines you may only need a pull up bar and a good pair of sneaker and a pair of sweat pants. You can do this at home until you feel more confident and want to do something else like going to a gym or practice any sport.

Another huge advantage is that if you do this consistently which is the most important point which means you need to exercise every day and you eat a little less of healthy foods then you´ll see results and the results you´ll see will amaze you so you´ll stay motivated and stick to the program until you develop the healthy habits you need.

It´s easier to stick to any program when you enjoy the exercise or physical activity so is you don´t like bodyweight exercise but you like yoga or pilates go ahead, give those a try and see what you like more, if you like jump rope then try it too, the key is to find something you like and that you do it consistently. You need to think about your weight loss journey as a journey to develop healthy habits that will lead to sustainable weight loss and maintaining optimal health.

If you´ve tried a weight loss program let us know what type of exercise where you doing, if you like it or not and what were your results.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam